Eat Happy Blog

Meal Plan Menu Week of September 7-13, 2014

Meal Plan Menu Sept 7-13

Meal Plan Menu Sept 7-13

I had to post this particular meal plan menu, because it’s a celebration of something I love: traditional Italian tomato sauce!  I didn’t always love tomato sauce, but when I started making it myself (and especially when my Italian husband started to make it in large batches) I really began to appreciate how wonderful and versatile tomato sauce is.

In next week’s meal plan menu, you’ll get a chance to make your own simple tomato sauce from scratch and see just how much fresher and more delicious it is than store-bought options.  Then you’ll get to savor your work in two wonderful summer dishes: the Eggplant and Zucchini Parmesan and a Traditional Spaghetti with Meat Sauce.  Sometimes traditional is simply comforting, after all.

 This is the meal plan menu for next week, Sept 7-13, came out this past Thursday morning.  But if you sign up before next Monday and shoot me an email I’d be happy to send it to you so that you can enjoy these delicious dinners:

  1. Eggplant and Zucchini Parmesan with Fresh Tomato Sauce and Steamed Broccoli
  2. Super Healing Summer Soup with Greens, Garlic and Chickpeas and Sardine Toasts
  3. Spaghetti with Meat Sauce and a Spinach Salad
  4. Brazilian Black Beans with Red Pepper, Kale and Jasmine Rice

Enjoy these meals that are loaded with summer’s best produce.  Along with the full meal plan menu and shopping list, you’ll receive the easy-to-prepare recipes and a calendar for the week that describes how to prepare in advance for a super efficient week of dinners.

Sign up today to get your this Eat Happy Meal Plan […]

Eat Happy Book Sneak Peak Recipe: Homemade Granola

Homemade Granola Homemade Granola

My new book (available this Fall), Eat Happy: Transform Your Health with Food You Love features my all-time favorite recipes, including this homemade granola.  Starting your day with a delicious and nutrient-dense meal is so do-able with this homemade granola!   It takes just 10 minutes to toss together the ingredients, 15-20 minutes to toast in the oven, then you get to enjoy it for an entire week or two – which means zero breakfast prep in the am.  I’ve started making this homemade granola again now that my oldest kiddo is back to school and the morning routine is both earlier and crazier than it was during the summer.

Making your own homemade granola is easier than you’d think, and makes a fast breakfast or a filling snack.  Not only does it taste better than store-bought varieties, it will have significantly less sugar and more of the good nuts and fruits that you like.  I still remember my mom’s homemade granola as one of my favorite breakfasts when I was younger.

If you like crunchy granola don’t add any fat to the mix (oil or nut butters).  If you like a chewier granola, try adding some nut butter (peanut, almond, sunflower seed, etc) or coconut oil.  I’m a chewy girl all the way, and I love that the fat makes for a more filling breakfast.

Have fun experimenting with different fruit and nut combinations, and try mixing it up with spices, too.  Cinnamon, nutmeg, vanilla, and ginger are all great options.  My current favorite combo is: 1/2 cup sunflower seed butter, 1/3 cup honey, and about 1/4 cup coconut oil with a little vanilla extract and cinnamon, too.

Pizza vs. Real Food, Round 1

Summer veggies saute Summer veggies saute

Let me set the stage: it’s 4pm and I”m madly rushing to finish chapters on the manuscript of my first book, which I’m so excited about.  If I get it done in the next week I’ll have an awesome opportunity to present and advertise my book at the Institute for Integrative Nutrition Conference in November, attended by 10,000 people!   So exciting, so cool.  I have to do this.

My 2 year old and 4 year old are screaming at each other downstairs, my sitter is off in an hour, and I’m 38 weeks pregnant, uncomfortable, grumpy, and rather stressed.  Dinner time looms.  I have Eat Happy Meal Plans that I need to schedule in advance over the next few weeks so I can take a mini-break when the baby comes.  The baby room isn’t set up, no bags have been packed, and I’m banking too much on the fact that my other two kids were nearly two weeks late.  I need more time to get everything done.

I have wanted to order pizza for the kids for dinner, pretty much every night for the last few weeks, and tonight is no exception.  The leftovers are gone and I’ve pretty much exhausted my go-to quick and healthy dinner ideas.  They’d love the pizza obviously.  But it’s not going to do them any favors (they’re just getting over a summer time cold), it won’t really do me any favors, as it’s not exactly a go-to food to enhance my productivity (quite the opposite).  My book, by the way, is called OverProcessed and Underfed, and is all about how processed food is problematic, and how to easily transition to real food.

Anyways, I […]

Fresh Blueberry Cobbler with Cornmeal Crust

Blueberry Cobbler with Cornmeal Crust Blueberry Cobbler with Cornmeal Crust

What better way to celebrate the weekend and the end of blueberry season than with this Fresh Blueberry Cobbler with Cornmeal Crust?  It’s really delicious, and tastes like summer.

I took the girls blueberry picking a couple of weeks ago and it was so fun.  It was the most hands-off I’ve been able to be with them in a long time!  The two year old was completely occupied stuffing herself with blueberries, and my four year old was doing a great job filling up her little bucket!  (Which she later dumped in a mysterious location for unknown reasons, but whatever).

Sometimes when we go berry picking we just eat up all of the fresh berries and don’t get around to doing anything particularly special with them.  This time I just couldn’t resist a blueberry cobbler, and I love the corn and blueberry combination, so thought I’d do a cornmeal crust.  Of course I love blueberry pie too, but it’s so much work to do the crust, and I literally had 10 minutes to throw this together before sitting down for dinner.  Plus honestly I prefer cobbler toppings to pie crust.  Pies are prettier, though, I’ll give them that!

If there’s one thing I do differently when it comes down to dessert, it’s that I pretty dramatically cut down on sugar from the recipes I adapt.  So, if you’re a cut down on sugar kind of person, you might not want to cut down on the sugar from my recipes!  They’re already quite low.  I don’t find that people mind, and especially in fruit desserts, when you’re using fresh fruit it’s already sweet, […]

By |August 15th, 2014|General, Meal Plan, Recipes|

Meal Plan Menu for Week of August 10, 2014

Eat Happy Meal Plan Menu and Shopping List Week of Aug 10, 2014 Eat Happy Meal Plan Menu and Shopping List Week of Aug 10, 2014

When I don’t follow my meal plan menus, I’m as lost as anyone else when it comes to dinner.  I end up making the same old thing, deciding last-minute, and ending up with something less tasty after a more stressful process.  Not fun!

With Eat Happy Meal Plan I do the planning for you, although you can still decide which meals are best for you in any week.  It can transform your relationship with dinner, if you let it!

 This is the meal plan menu for next week, August 10-16th.  It came out bright and early this morning into subscribers’  inboxes, but if you sign up in the next few days I”ll email it directly to you so you can still start next week!

I take extra care to make summer meal preparation as quick as possible, which is usually easy to do since summer produce doesn’t require anything elaborate or lengthy.  Next week you can enjoy these delicious dinners:

  1. Roasted Salmon with Creamy Dill Sauce with Simple Herbed Quinoa and Steamed Broccoli 
  2. Beet and Blue Cheese Salad with Adzuki Beans and Sunflower Seeds and Summer Melon 
  3. Grilled Shish Ka Bobs with Greek Marinade and a Simple Green Salad 
  4. Tomato Chickpeas with Spinach over Brown Rice 

Enjoy meals that are homemade, fast, nutrient-dense, and full of fresh flavor with this meal plan.  Along with the full meal plan menu and shopping list, you’ll receive the easy-to-prepare recipes and a calendar for the week that describes how to prepare in advance for a super efficient week of […]

Sneak Peak: Meal Plan Menu for Week of Aug 3, 2014

Aug 3 2013 EHMP menu

 

This Eat Happy Meal Plan menu can transform your relationship with dinner, if you let it!

 This is the meal plan menu for next week, August 3-9th.  Can you believe it’s August already!

This summertime menu highlights summer produce and makes cooking times as minimal as possible.  No one wants to slave over the stove when it’s 80 degrees outside!  These simple recipes will help you stay cool and nourished all throughout the week.  Next week you can enjoy these delicious dinners:

  1. Grilled Yogurt Marinated Chicken with Summer Vegetable and Lima Bean Sauté with Basil and Brown Rice
  2. Kale Salad with Lemon, Parmesan and Hard-Cooked Eggs with Whole Grain Toasts
  3. Whole Grain Tomato, Basil and Mozzarella Quesadillas with Spinach and Summer Melon
  4. Chicken or Garbanzo Bean Salad Sandwiches or Lettuce Wraps with a Simple Green Salad

Enjoy meals that are homemade, fast, nutrient-dense, and full of fresh flavor with this meal plan.  Along with the full meal plan menu and shopping list, you’ll receive the easy-to-prepare recipes and a calendar for the week that describes how to prepare in advance for a super efficient week of dinners.

Sign up today to get your this Eat Happy Meal Plan in your inbox.  You’ll be loving dinner next week!

By |July 31st, 2014|General, Meal Plan|

The Organic Debate: Organic Produce is Higher in Antioxidants

Another fascinating study has been published, revealing that organic produce is higher in antioxidants than conventional produce.

A large meta-analysis of 340 peer-reviewed international studies concluded that organic foods have several health advantages.  Among them, that organics are higher in antioxidants, have fewer pesticide residues, and are lower in toxic metal content than conventional counterparts.

I’ve been reading a lot lately about antioxidants (research for my new book – more on that later!) and the range of positive health effects they can have.  Hundreds of studies have shown that various antioxidants have the power to improve the immune system, shrink tumors, regulate blood sugar, improve blood pressure and cholesterol, and even improve athletic performance.

The primary job of antioxidants, however, isn’t to help us out, it’s to protect the plant they’re growing in – from pests, the sun, fungi, or other threats.  One hypothesis is that organic foods have higher levels of antioxidants because they have to be a bit more hearty to survive in nature.  Conventional produce has the advantage of various chemicals that do that job for them.  So their antioxidants aren’t as high because they simply don’t need to be.  Supply and demand!

Being lower in toxic heavy metals and pesticides that potentially cause cancer, hormone disruption, or neurotoxicity seem like nice advantages, too.  For more on pesticides check out the Environmental Working Group’s great information.

While organics are likely a bit healthier for the above reasons, it’s still better to eat fruits and vegetables vs. skipping them if conventional is what you have.  Even better, look for local options from smaller farms, who are more judicious about using sprays, use more sustainable farming practices, and likely have better soil quality than some of the massive organic […]

Sauteed Sea Scallops with Strawberry and Celery Salsa

Sauteed Sea Scallops with Strawberry Salsa Sauteed Sea Scallops with Strawberry Salsa

Sea scallops are a wonderfully decadent treat, especially when crisped up in some butter and olive oil.  I love ordering scallops at restaurants on a special occasion, but there’s really no reason to limit them to a restaurant experience; you can make them at home just as well and they’ll be more affordable.

The key to making delicious seafood at home is to start with good seafood, then to not overcook it.  With good-quality seafood I find that it’s actually much easier than other proteins like chicken or steak to prepare.  They have so much flavor on their own that a simple salsa on top is enough to make a restaurant-quality dish.  If you can, buy fresh (not frozen) scallops, which will sear well.  Frozen scallops will still be very tasty, but because they hold on to some water, won’t form that golden crust.

This recipe is from Eat Happy Meal Plan.  Check out the whole week’s menu here.  Sign up and get the other recipes along with the shopping list and weekly planner that will save you time and energy here.

Scallops with Strawberry Celery Salsa
From Eat Happy Meal Plan
Total Prep Time: 30 minutes
Active Time: 25 minutes
Serves: 4

Ingredients
1 lb domestic wild sea scallops, preferably fresh (fresh will sear better than frozen, but frozen will still taste great)
3 cups fresh strawberries, stems removed and cut into ½ inch dice*
2 stalks celery cut into 1/3 inch dice
2 limes, juice and 1 tsp zest reserved
1 tsp honey, raw and local is best
1 jalapeno, optional, minced (can remove seeds and ribs to reduce spiciness)
1 lemon
3 tablespoons butter, grass-fed is best
Extra […]

Scallops and Strawberries: Meal Plan Menu for July 20

Meal Plan Menu July 20 2014 Meal Plan Menu July 20 2014

Are you ready for Eat Happy Meal Plan to transform your relationship with dinner?

Here’s sneak peak of next week’s Eat Happy Meal Plan Menu!  This is the menu for the week of July 20-July 26th, and it will arrive in inboxes this Thursday at 6am!

Next week you could be enjoying these delicious scallops with an easy Strawberry and Celery Salsa, an amazing Summer Vegetable Tart with an even more amazing homemade 5-minute tart crust, sweet and savory Hawaiian Tuna Stackers with Pineapple and Canadian Bacon, and a simple Quinoa Pilaf made with vegetables you’ve roasted earlier in the week.

Enjoy meals that are homemade, fast, nutrient-dense, and full of fresh flavor with this meal plan.

Sign up today to get your this Eat Happy Meal Plan in your inbox on Thursday.  You’ll be loving dinner next week!

Chocolate Oat Muffins

Chocolate Oat Muffins Chocolate Oat Muffins

How about a weekend treat with these Chocolate Oat Muffins for breakfast?  They’re verrry chocolatey!  But, not too sweet – chocolate cake this is not.  Rather these muffins are a little more dense, tangy, and filling.  What I love most about these muffins is that they’re a treat, but a treat that you won’t feel guilty about eating or feeding to your kids, because they’re so full of nutritious ingredients.  Unlike a lot of the muffins I make, I actually think these taste best after they’ve cooled down a bit, so you can make them anytime and enjoy them when you’re ready.

The more I bake with alternative flours, the less I miss white wheat flour – it’s so unnecessary in quick breads like muffins and pancakes!  The two most dangerous processed foods out there are white flour and sugar, and these muffins don’t have any of either.   I use a lot of oat flour so I tend to buy it when it’s on sale and keep some in the pantry or freezer.  But you can also make your own using rolled oats – just put them into a food processor and blend until they’re a flour consistency.

If you’re still transitioning to whole grain flours, you can always use a 50-50 ratio of whole grain flours to white flour, which should work well in most recipes without any other adaptations.  You can also use whole wheat flour, white whole wheat, whole spelt flour, etc.  Muffins are forgiving like that.

Chocolate Oat Muffins

Ingredients:
1 1/2 cups oat flour (can use whole wheat flour or whatever flour you like)
1/3 cup rolled oats
1/3 cup cocoa powder
1/2 tsp salt
1/2 tsp […]

By |July 10th, 2014|General, Recipes|